Recipe description
August 2, 2026
High-Protein High-Fiber Tofu Edamame Tray Bake
A satisfying plant-based tray bake with protein, fiber, and everyday gut-friendly goodness.
High Fiber
High Protein
Protein Rich
85%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in plant protein and fiber from tofu and edamame.
- Uses olive oil, garlic, lemon, parsley, and black pepper for added plant diversity and flavor.
- A practical one-tray meal with a balanced mix of protein, fiber, and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
300
gram
Bean, edamame
200
gram
Oil, olive
2
tablespoon
Garlic
3
clove
Soy sauce
2
teaspoon
Lime juice
1
tablespoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Preheat oven to 200°C (392°F).
2
Press tofu to remove excess water, then cut into 2cm cubes.
3
In a bowl, combine tofu, edamame, minced garlic, olive oil, soy sauce, lemon juice, and black pepper. Toss to coat evenly.
4
Spread mixture on a baking tray lined with parchment paper.
5
Roast in preheated oven for 25-30 minutes, flipping halfway through, until tofu is golden and edamame is tender.
6
Garnish with fresh chopped parsley before serving.
More Recipes For Your Gut
Nutrition
470 kcal
Calories
34 g
Protein
24 g
Carbohydrates
8 g
Fiber
4 g
Sugar
31 g
Fat
4 g
Saturated fat
1.5 g
Salt
FAQ
Is this tofu edamame tray bake vegan?
Yes, the listed ingredients are plant-based. Check the labels of the tofu and soy sauce to confirm they contain no animal-derived ingredients.
What type of tofu works best?
Use firm or extra-firm tofu. Pressing it first removes excess water and helps it become more golden during roasting.
Can I use frozen edamame?
Yes. Thaw and drain frozen edamame first, then add it to the tray. Patting it dry can help with browning.
How long should the tofu and edamame roast?
Roast at 200°C (392°F) for 25–30 minutes, turning everything halfway through, until the tofu is golden and the edamame is tender.
Is this recipe gluten-free?
It can be, but regular soy sauce often contains wheat. Use certified gluten-free tamari or gluten-free soy sauce if needed.
What allergens does this recipe contain?
It contains soy from the tofu, edamame and soy sauce. Soy sauce may also contain wheat. Check product labels for other allergen information.
How should I store leftovers?
Cool leftovers promptly and refrigerate them in an airtight container for up to 3 days. Reheat thoroughly before serving.
Can I prepare this tray bake ahead of time?
Yes. You can press and cube the tofu and prepare the seasoning in advance. For the best texture, roast shortly before serving.
What can I serve with this tray bake?
Serve it with rice, quinoa, noodles, or a fresh salad. The recipe already provides a combination of plant-based protein and fiber.
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